WU News: Gut Health = Mental Health

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"We believe, a happy, healthy, healed human leads to peace globally. The Wellness Universe supports individuals and organizations to be this and so much more." Anna Pereira, CEO The Wellness Universe

Gut Health = Mental Health

There is a growing body of research indicating that the food we eat can have a significant impact on our mental health. Studies have found correlations between a diet high in processed and sugary foods and an increased risk of depression, anxiety, and other mental health disorders.

On the other hand, a diet that is high in nutrient-dense whole foods, such as fruits, vegetables, whole grains, and lean protein, has been associated with a reduced risk of depression and other mental health problems. These foods are rich in vitamins, minerals, and antioxidants that can help protect the brain from damage and support its overall function.

Research has also shown that specific nutrients, such as omega-3 fatty acids, B vitamins, and magnesium, may play a role in promoting mental health and reducing symptoms of depression and anxiety.

While there is still much to be learned about the relationship between diet and mental health, the evidence suggests that making healthy dietary choices can be an important part of a holistic approach to maintaining good mental health.

There are several foods that are known to support positive mental health. Here are some examples:

1. Fatty fish: Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which have been linked to a reduced risk of depression and improved mood.
2. Leafy greens: Leafy greens, such as spinach, kale, and collard greens, are high in folate, a B-vitamin that may help alleviate symptoms of depression.
3. Whole grains: Whole grains, such as brown rice, quinoa, and whole wheat bread, are rich in complex carbohydrates, which can help stabilize blood sugar levels and improve mood.
4. Berries: Berries, such as blueberries, raspberries, and strawberries, are rich in antioxidants, which can help protect the brain from damage and improve cognitive function.
5. Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are rich in magnesium, which has been linked to a reduced risk of depression.
6. Fermented foods: Fermented foods, such as yogurt, kefir, and sauerkraut, contain beneficial bacteria that can help support gut health and improve mood.

It's important to note that a healthy diet is just one component of maintaining good mental health. Regular exercise, adequate sleep, and stress management techniques are also important for overall mental well-being.

Good gut health is key.

Good gut health is important not only for digestive function but also for overall health, including mental health. Here are some tips for maintaining good gut health:

1. Eat a diverse diet: Eating a variety of whole foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes, can help support a healthy gut microbiome.
2. Include fiber-rich foods: Fiber helps to feed the beneficial bacteria in the gut, so it's important to include fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, in your diet.
3. Consume fermented foods: Fermented foods, such as yogurt, kefir, kimchi, and sauerkraut, contain beneficial bacteria that can help support gut health.
4. Limit processed foods: Processed foods tend to be low in fiber and nutrients and may contain additives that can disrupt gut health.
5. Stay hydrated: Drinking plenty of water can help keep the digestive system functioning properly.
6. Manage stress: Stress can disrupt the balance of bacteria in the gut, so it's important to find ways to manage stress, such as through exercise, mindfulness practices, or therapy.
7. Avoid unnecessary antibiotics: Antibiotics can disrupt the balance of bacteria in the gut, so it's important to avoid unnecessary use of antibiotics whenever possible.

Remember that everyone's gut microbiome is unique, so it's important to experiment and find what works best for you when it comes to maintaining good gut health.

For more on this topic, join our Mental Health Awareness Month event, live online Wednesday May 10th. Olivier Sanchez talks about The Microbiota-Gut-Brain Connection: Exploring the Link between Gut Health and Mental Health. Grab a free seat

Talks in order of appearance:

Emma Coller, Director of learning and development

Talk Title: Navigating Stress - Exploring stress and explaining the 4A's of navigating stress.

Self-Care Tool: The 4A's of Navigating Stress Exercise - A guided exercise of the 4'As for navigating stress: Acknowledge, Accept, Action, and After Action Review

Linda Dieffenbach, Healing Arts Practitioner and Coach

Talk Title: Tapping Into the Healing Power of the Heart Chakra - Discover how to tap into the heart chakra as a resource for navigating life's challenges and transitions.

Self-Care Tool: Hands Over Heart - An energetic self-care tool to calm the nervous system.

Olivier Sanchez, ND, NT

Talk Title: The Microbiota-Gut-Brain Connection: Exploring the Link between Gut Health and Mental Health - The foods we eat impact our physical health, mental health, emotional health and resilience.

Self-Care Tool: Learn how to do a breathing exercise and the butterfly hug - You will be led through 2 tools; a breathwork exercise and the butterfly hug. Additional self-care tools to access on your own will also be shared.

Dr. Valerie René Sheppard, spiritual alchemist and best-selling author

Talk Title: This is How You Help Them Soar - Emerging adults deserve support that helps them overcome whatever they perceive is holding them back so they can achieve their highest and best, and here's how you can help them.

Self-Care Tool: Release of Over-Care - Transform your tendency to 'over-parent' your emerging adult so they can exercise their sovereignty and teach themselves how to courageously follow their Divine inner guidance.

Jane Ramsey, Artist, Creativity Advocate

Talk Title: Using Creativity to Support Mental Wellness - Using creativity to support mental wellness is fun, engaging, and more accessible than you think.

Self-Care Tool: Eyes Open Creativity and Mindfulness Exercise - In this tool, you will do ‘directed doodling’ and learn how to use mindfulness combined with creativity to bring about a calm flow state.

We are here to support your well-being and we hope you have found this week's newsletter to be enlightening and supportive.

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